Calcium is a mineral that is necessary for life. It builds strong bones, helps blood clotting, and is vital for transmitting messages through the nerves and in the release of certain hormones.
If we don’t get enough of this mineral through our diet, then our body will leach it from our bones, leaving them weak and vulnerable.
In this high calcium foods list, you will find the top 11 plant food sources of this essential mineral to keep you strong and healthy on your plant based diet.
PLANT BASED EATING
If you’re striving towards a more plant based way of living, then you may be wondering just how your’e going to meet your calcium needs.
Most of us have been conditioned to believe that we can only obtain good amounts of this mineral from dairy products such as milk, cheese and yogurt; but this is simply not true. In fact, it’s far from the truth, and you probably won’t believe there are many non-dairy foods with high calcium.
Not only are these foods high in calcium, but they are also healthier in other respects in terms of protein, fiber, antioxidants, phytochemicals, vitamins and minerals. This can make the plant based diet, when done properly through correct combining of macronutrients a very healthy way of life indeed.
Vegan Versus Plant Based Diet
When you decide to give up all animal products, you’ll find that attention to what you’re eating the most important part of your transition. Your health could actually be worse off if you don’t pay attention to your diet and learn how to stay healthy.
The difference with a plant based diet, compared to a vegan diet, is the fact that it is based around ‘whole plant foods‘ and is also low in refined sugars and trans fats. But, sugar and trans fats could potentially be a big part of a vegan diet. You can see where we’re going here and why it’s important to understand the difference.
Take time to understand your nutritional requirements
That is why it is crucial before embarking on any restrictive eating plan, that you have an understanding of what your body needs. And, exactly which foods you need to be eating to obtain your body’s requirements on vitamins, minerals and nutrients.
If you don’t take the time to understand macronutrients and nutrition then you could end up with health problems down the line.
Getting the calcium you need on a plant based diet
When you start eating plant based, or even if you have decided to cut out dairy for whatever reason (maybe you are dairy intolerant), then you will need to be mindful of getting enough calcium into your diet.
It is always best to get this from a food source as it is more natural and absorbable. Supplements (especially calcium) won’t be absorbed so readily AND could potentially throw your other minerals out of whack.
Calcium and Strong Bones
Calcium is SO important to health because when you don’t get enough your bones get weaker. This can leave you more susceptible, not only to breakages, but the dreaded osteoporosis that affects 1 in 2 females and 1 in 4 males at some point in their lives.
These odds do often have other factors involved, such as genetics, ethnicity, bone structure, body weight, certain diseases and some medications. But, make no bones about it, getting enough calcium is a major player in preventing these problems.
Stay within a healthy BMI for strong bones!
The risks of these diseases can be negated by making sure that you eat a healthy diet that meets all your calcium needs. You should also stay within a healthy weight range, and be sure to keep your bones strong through weight bearing exercise.
It’s important that you do both of these things to see and feel the real benefits. One without the other just may not be enough.
How Much Calcium Do I Need?
CHILDREN – 1300MG PER DAY
WOMEN UNDER 50 – 1000MG PER DAY
WOMEN OVER 50 – 1,200MG PER DAY
MEN UNDER 70 – 1000MG PER DAY
MEN OVER 70 – 1,200 MG PER DAY
High Calcium Foods List
Eating at least a couple of portions of the foods on this list will help to cover your calcium needs.
Try to keep your foods as varied as possible to be sure you are reaping all the other fantastic benefits of them.
The foods on this list are ALL highly nutritious and should become the cornerstone of any healthy plant based diet.
Tofu can be one of the best sources of calcium on a plant based diet, due to the fact that most supermarket tofu is already fortified with it. You will need to check different brands to find which ones contain the highest amounts, but some can offer up to 33% of your daily intake in just one cup.
Tofu is also extremely high in plant protein, and contains all 8 amino acids. It also contains iron, copper, zinc, B1, and the minerals manganese, magnesium, phosphorus and selenium.
Soy is also well known for being GMO, so always buy organic where possible.
2. Black Eyed Peas
CALCIUM CONTENT – 1 cup (canned) 370MG 38% of your daily intake.
Beans all contain calcium, but the highest by far are black eyed peas. Fortunately, they can easily be added to stews, soups and salads to jazz them up and make them more delicious.
These healthy beans also contain good amounts of B vitamins, iron, magnesium, and vitamins A, D and C.
You can buy them canned for ease of use, but you may prefer the taste and texture of home soaked and cooked pulses if you have the time to do so.
3. Kale & Swiss Chard
CALCIUM CONTENT – 1 cup (cooked) 197MG 19.7% of your daily intake.
Kale and Swiss chard have the highest calcium content of all the vegetables. They also contain fiber, phytonutrients, iron, magnesium, phosphorus, potassium and vitamins C, E and A.
These greens, along with these other known superfoods, have a superior nutritional profile and should be eaten only lightly cooked or steamed to retain their nutrients.
Saute fast with some coconut oil (fat helps the absorption of many of kale’s nutrients), fresh garlic, chili and lemon juice
. TIP:- Be sure to add your fresh lemon juice only at the very end of the cooking process as it tends to go bitter if cooked in from the beginning. Here is the full recipe on how to make any greens tasty.
4. Sesame Seeds
CALCIUM CONTENT – 1 tablespoon 140MG 14% of your daily intake.
Sesame seeds hold the highest calcium content of all the seeds (but the others are also pretty good). IIn fact, ONE TBSP contains the same amount of calcium as half a cup of milk!
You can easily thaddese nutritious little seeds into your diet in the form of tahini – a paste that can be added to many dishes (see other tahini recipes). Or, use the seeds as a topping sprinkle for cereal, yogurt or stir-fries.
Sesame seeds are best eaten ground up into a powder or paste. Otherwise, chewed really well as your stomach won’t be able to break them down very easily, which is why we suggest using tahini instead.
5. Butternut Squash
CALCIUM CONTENT – 1 cup 84MG 8.4% of your daily intake.
Not only is butternut squash high in calcium, but it also contains carotenoids. These are great for the prevention of heart disease, arthritis and asthma.
It is also a magnificent source of nerve soothing vitamin B6, potassium, folate, panothenic acid, and manganese. All of which make it a vegetable you should be consuming regularly on your plant based diet.
CALCIUM CONTENT- 23 nuts (large handful) 76MG – 7.6% of your daily intake.
Almonds are delicious and full of protein and nutrients; calcium being one of them.
They’re also an easy and transportable snack that can be popped into your handbag and taken anywhere. Perfect for those times when you’re tempted to snack on unhealthy, fast foods.
Almonds are are very high in fiber which is good for digestive health, and are said to contain over 20 different antioxidant flavenoids – all of which are good for anti aging. They also contain vitamin E, magnesium, riboflavin, and potassium, making them a powerful little nut that deserve a regular place in your diet.
CALCIUM CONTENT – 1 large orange 75MG – 7% of your daily intake.
Oranges contain a really significant amount of calcium, are delicious, and like almonds are easily transportable.
The humble orange also contains what they are most famous for – vitamin C. Along with other nutrients such as potassium, B-vitamins, vitamin A and magnesium.
Oranges are also great for re-hydrating and refueling your blood sugar after a hard workout. This makes them a perfect post workout food that you can just throw in your gym bag, along with this other perfect training food.
8. Sweet Potato
CALCIUM CONTENT – 1 large potato 68MG – 7% of your daily intake.
Sweet potato wedges baked in the oven with coconut oil and spices like garlic, paprika and chili flakes are just perfect! They are just so versatile and can be incorporated into any meal. Sweet potatoes are also way healthier and lower GI than your average white spud.
Low GI foods like the sweet potato help to keep blood sugar stable and weight under control. Both of which bring with them many other health benefits.
As with all orange coloured fruits and vegetables, sweet potato is high in beta-carotene, which is converted into vitamin A in the body.
Sweet potatoes are another budget friendly superfood because of their superior nutrient content and high in vitamin C, B6 and magnesium.
CALCIUM CONTENT – 1 cup 62MG – 6% of your daily intake.
Another one of mother Nature’s super foods, broccoli contains lots of health benefits. It is high in fiber and can be eaten raw in salads, juiced, steamed or flash stir-fried.
The way you cook your broccoli is very important: if you boil or over cook it you can lose up to 90% of its awesome nutritional powers.
This is another veggie that tastes great stir fried with chilli, garlic, lemon, and a dash of tamari or soy sauce (tamari is healthier as it’s gluten and sugar free).
Broccoli is one of the highest protein vegetables that also contains vitamin C, B6, K and vitamin A.
TIP:- For nutrition’s sake, always eat the raw stalk of your broccoli. After you have prepared the florets for cooking, slice down and take the outer edges off the stalk off (I give those to my dog who loves them) and eat the inner tube you have left. It tastes very mild and is crisp, juicy and full of nutrition.
CALCIUM CONTENT – per 3 figs – 52MG – 5% of your daily intake.
Figs, both raw and dried, contain magnesium, manganese, copper, potassium, B6 and vitamin K, so they really are a fantastic addition to any healthy diet plan. They are delicious fresh when in season, but equally as good dried when they go all sweet and chewy.
Add them chopped to salads; or bake your fresh figs with a little honey for the ultimate sweet treat.
Also great with coconut yogurt, and flaked roasted almonds for breakfast or dessert.
11. Green Superfood Powder
There are many different types of green superfood powders such as wheat grass, barley grass, spirulina, Chlorella, moringa, and most famously, Dr, Schulze’s Superfood Powder to name just a few.
The thing they all have in common, is that along with a super high antioxidant and phytonutrient content, they all contain high levels of calcium as most green leafy foods do. But, this is way more concentrated as it is freeze or tumble dried at its peak of nutrition.
Energy, vitality and GLOWING skin!
A shot of green superfood powder is a good step to take on the plant based diet to be doubly sure you’re meeting all your nutrient needs, calcium included.
These amazing, specially formulated powders also give you energy, vitality, clarity, immune support, better sleep, anti aging benefits on the inside and out.
Just be sure to use only high quality superfood powders or you will not be guaranteed the best results.
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Check out this YouTube video for a delicious way to get your calcium in a homemade chocolate treat that looks oh so delicious!